A diet rich in fiber can cut the risk of early death by up to a third, a study published in The Lancet suggests.

The analysis, which tracked dietary habits for nearly 40 years found that those who ate plenty of foods like fruit and vegetables, wholemeal bread and pasta, and high fiber breakfast cereals, had far lower rates of major diseases, according to The Telegraph.

Overall, those eating such foods saw their risk of early death reduced by up to 30 percent, the study found. High intake appeared to reduce incidence of heart disease, cancer, stroke, type two diabetes by up to 24 percent.

And it was associated with lower body weight and cholesterol levels, which experts said was likely to contribute to the improvements in longevity.

Health officials advise eating around 30 grams of fiber daily, which can be achieved by eating five fruit and vegetables, a high fiber cereal, two slices of wholemeal bread, a baked potato and a portion of wholewheat pasta.

The UK Scientific Advisory Committee on Nutrition recommended that adults eat 30gr of fiber per day, but just nine percent of UK adults manage to reach this target.

Lead author Prof Jim Mann, from the University of Otago, New Zealand, said, “The health benefits of fiber are supported by over 100 years of research into its chemistry, physical properties, physiology and effects on metabolism.

“Fiber-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favorably influence lipid and glucose levels. The breakdown of fiber in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer.”